Plant-based milk alternatives have gained huge popularity in recent years, as more and more people are health-conscious and are reshaping their dietary choices. Whether you are lactose intolerant, embracing a vegan diet or just trying healthier options, these non-dairy substitutes confer a host of benefits for everyone.
These healthy non-dairy beverages are made from a rich array of plant sources like nuts, seeds, grains and legumes, rendering a broad range of unique flavours and textures to suit individual tastes and dietary needs. For people with lactose intolerance, and allergic to dairy these milk alternatives offer a wholesome and satisfying option. However, most people choose plant-based milk for their alleged health benefits, environmental sustainability and ethical considerations, thus making them a staple food in their regimen.
From rich, creamy almond milk to nutrient-dense oat milk, these milk substitutes can be used in making everything from coffee to baking and cooking. But not all plant-based milks are made equal, and each has its own distinct set of nutritional incentives and drawbacks.
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Here we have curated five of the best plant-based milk alternatives, their nutrition, benefits, uses and side effects.
5 Incredible Plant-Based Milk Alternatives
Almond Milk
Almond milk is obtained by blending soaked almonds and then straining away the solids. It is a tasty non-dairy alternative for those who cannot tolerate or choose to drink dairy milk, but it is not ideal for people with nut allergies.
Almond milk is low in calories, with about 30-50 calories per cup (unsweetened). It’s rich in vitamin E, an antioxidant, and often fortified with calcium and vitamin D.
Health Benefits
Being in low saturated fat content, it is an ideal food option for those with heart conditions.
Nourishes skin health and glow from deep within, due to its rich vitamin E content.
A good choice for weight management as it is low in calories.
Ways to Add
It is used for making smoothies and shakes.
Add it to coffee or tea as a creamy alternative.
It can be used in baking muffins or pancakes.
Side Effects:
May cause allergies in those sensitive to nuts.
A few commercial formulations may contain added sugars or preservatives.
Soy Milk
Soy milk is like cow’s milk in terms of nutritional profile. As it is an impressive source of complete protein, soy milk is fortified to closely taste like cow’s milk. It is a good choice for those who avoid dairy but want a high-protein drink.
Soy milk offers 7-9 grams of protein per cup, making it one of the most protein-rich plant-based milks. Soy milk is mostly complemented with calcium, vitamin D, and vitamin B12.
Health Benefits
Augments muscle mass and builds muscle health due to its high protein content.
May reduce cholesterol levels and improve heart health.
Contains isoflavones, which have potential hormone-regulating benefits.
Ways to Add
Soy milk is used in cereal or oatmeal.
Use it in creamy soups or sauces.
Make dairy-free desserts like custards or puddings.
Side Effects
May cause bloating or digestive discomfort in a few people.
Contains phytoestrogens, which may not be suitable for people with certain hormone-sensitive conditions.
Oat Milk
Oat milk is created by soaking whole unprocessed oats, and it is one of the most popular and demanding dairy alternatives across the globe.
Also Read: Oat Milk: Nutrition, Health Benefits, Uses, How To Make It At Home and Side Effects
Oat milk contains about 120 calories per cup and is rich in fiber and beta-glucans, which support heart health. Many brands also fortify it with calcium and vitamin D.
Health Benefits
Helps lower cholesterol due to its beta-glucan content and maintains cardiac health.
Keeps you feeling satiated and reduces unwanted hunger pangs, supporting weight management.
Naturally sweet, making it a good choice for beverages.
Ways to Add
Use it in lattes for a creamy texture.
Add to baking recipes for cakes and cookies.
Incorporate it into soups and stews as a thickener.
Side Effects
May contain gluten if not certified gluten-free.
Some brands have added sugars, which can be unhealthy if consumed in excess.
Coconut Milk
Coconut milk is made by pressing the white flesh of a fresh coconut. It has a pleasant taste, and flavour and good options that are safe even for those with tree nut allergies. Coconut milk is higher in fat, with about 5 grams of fat per cup. It is a good source of medium-chain triglycerides (MCTs), which provide quick energy.
Health Benefits
May boost energy levels due to the richness of MCTs.
Supports healthy skin and hair with its natural moisturizing properties.
Has a rich, creamy texture and intense flavour ideal for culinary use.
Ways to Add
Use in curries and soups for a creamy base.
Add to tropical smoothies with pineapple or mango.
Incorporate into desserts like puddings or ice creams.
Side Effects
High in saturated fats, which may not be suitable for those with heart conditions.
It can cause allergies in people sensitive to coconuts.
Rice Milk
Rice milk is obtained by pressing rice through a grinding mill, then filtering and blending in water. It is a low-in-fat milk and contains about 120 calories per cup. It is often enriched with calcium and vitamin D but has minimal protein.
Health Benefits
A good hypoallergenic option for those with nut or soy allergies.
Easy to digest, making it suitable for sensitive stomachs.
It is naturally sweet, so it doesn’t require additional sugars.
Ways to Add
It is used for making dairy-free milkshakes.
Add it to cereals or granola.
Use in light baking recipes or puddings.
Side Effects
Being high in glycemic index, having this can cause a spike in blood sugar levels.
Low protein content compared to other plant-based milks.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Plant-based milk substitutes: Bioactive compounds, conventional and novel processes, bioavailability studies, and health effects
Author links open overlay panel
Elif Feyza Aydar, Sena Tutuncu,Beraat Ozcelik
Plant-based milk substitutes: Bioactive compounds, conventional and novel processes, bioavailability studies, and health effects
Author links open overlay panel
Elif Feyza Aydar, Sena Tutuncu ,Beraat Ozcelik
https://www.sciencedirect.com/science/article/pii/S1756464620301997
